Top Benefits of Chia Seeds A Superfood for Health and Wellness

There are many healthy foods that are very useful for fighting heart problems, high blood pressure, diabetes, cholesterol, mental illnesses, and stress and for strengthening bones and muscles. One such healthy seed is chia seeds. These seeds are also very beneficial for Thealth. So, one teaspoon of any type of seed should be included in the diet every day, along with this, it should be kept in mind that its quantity does not exceed one teaspoon. So today, know about the benefits of chia seeds.

Chia seeds (Takamariyan)

• Chia seeds are called takmariyan. The black seeds that are added to Falooda are chia seeds. When they are put in water, they swell and become sticky. 
• Eating it reduces appetite. This helps in weight control. Chia seeds are rich in protein and fiber. 
• Chia seeds are useful for anti-aging and protect against cancer. 
• The nutrients like calcium, manganese, phosphorus, and magnesium present in it strengthen bones. 
• It contains more iron than spinach and more vitamin C than oranges.  
• It is gluten-free so it is best for digestion. 
• Chia seeds contain antioxidants, which prevent cell damage caused by free radicals. 
• Chia seeds contain protein and amino acids, which control appetite and prevent cravings.
• Chia seeds also reduce the risk of heart disease, as they contain fiber, protein, and omega-3.

How to Eat Chia Seeds?

• These seeds should always be soaked in milk or water and eaten. You can also take them by adding them to vegetable juice and lemon water. You can also use them by mixing them in smoothies or shakes.

• Some types of seeds are considered an excellent source for staying healthy. They are very useful for fighting heart problems, blood pressure, diabetes, cholesterol, mental illnesses and stress and for strengthening bones and muscles. These seeds are also very beneficial for health. So, one teaspoon of any type of seed should be included in the diet every day, along with this, it should be kept in mind that its quantity does not exceed one teaspoon. So today, know about the benefits of Fenugreek Seeds.

Chia seeds (Takamariyan)

• Chia seeds are called takmariyan. The black seeds that are added to falooda are the same chia seeds. When they are put in water, they swell and become sticky. Eating them reduces appetite. This helps in weight control. Chia seeds are rich in protein and fiber. Chia seeds are useful for anti-aging. They protect against cancer. The nutrients like calcium, manganese, phosphorus, and magnesium present in them strengthen bones. They contain more iron than spinach and more vitamin C than oranges. They are gluten-free, so they are best for digestion.

How to Eat?

• These seeds should always be eaten soaked in milk or water. You can also take them by adding them to vegetable juice and lemon water.

• Chia seeds are rich in fiber, protein, calcium, manganese, omega-3 fatty acids, phosphorus and antioxidants. Apart from increasing fertility power and reducing weight, it is also beneficial in digestion and bone related problems. Its consumption also keeps cholesterol level under control. However, precautions need to be taken before eating chia seeds. Dietitian Dr. Anu Agarwal is telling about its benefits and disadvantages.

Benefits of Chia Seeds

1. Chia Seed Benefits for Females Increase Fertility Power

• Stress has the worst effect on fertility. If you are facing difficulty in pregnancy due to low fertility power, then by including some special foods in the diet, you can increase fertility power and conceive quickly. Yes, chia seeds help in increasing fertility power. Omega-3 essential fatty acid improves blood circulation in men, which helps in supporting the prostate.

2. Helpful in Weight Loss

• Chia seeds are rich in fiber and protein. Its consumption helps in keeping the digestive system healthy and reducing weight rapidly. It also provides relief from indigestion, constipation and gas problems.

3. Chia Seed Benefits for Hair and Skin

• Chia seeds, which are rich in protein and magnesium, make the skin glowing and spotless. It also reduces wrinkles and fine lines of increasing age. Chia seeds are also beneficial for hair.

4. Essential for Good Sleep

• If you are suffering from insomnia and stress, then consume chia seeds. They are rich in omega-3 fatty acids. Its consumption can reduce the problem of anxiety, stress and insomnia. It also reduces the risk of high blood pressure.

5. Make Bones Strong

• Many bone-related diseases can be cured by this. Chia seeds contain calcium and phosphorus, which helps in strengthening bones. You can also eat it with smoothies or fruits.

6. Reduces Cholesterol

• Consuming chia seeds does not cause cholesterol and heart disease. It contains vitamin C and antioxidants, which detox the body and remove extra fat. This balances the cholesterol level in the body.

Disadvantages of Chia Seeds Side Effect

Chia seeds, which are full of qualities, have some disadvantages. Let’s know about the harm caused to health by chia seeds

Risk of Choking

• Be careful while consuming chia seeds. Eating too much of them at once can cause them to get stuck in the throat, so consume them carefully. Due to their small size, they can also get stuck in the throat, which can cause trouble in breathing.

Low Blood Pressure

• Omega-3 fatty acids are found in chia seeds. Consuming chia seeds in large quantities can also lower blood pressure. This is important for those who already suffer from low blood pressure to know.

Do Not Consume Chia Seeds with Medicines

• If you are a diabetic patient, do not eat chia seeds. Consult a doctor before including them in your diet. Taking chia seeds with medicine can have a bad effect on the body.

Digestion Complaints

• Chia seeds can cause indigestion due to the high fiber content. It can slow down the digestive system. Eating too much fiber leads to weight gain. It causes indigestion and loose motion.

Possibility of Allergies

• Eating too much chia seeds can cause food allergies. It can cause stomach pain, diarrhea, vomiting. Some people may also have skin allergies, such as rashes, itching, swelling in the body.

How to Consume Chia Seeds

• Never eat raw chia seeds. This can cause many harm. Always try to use chia seeds by soaking them or in some other way. According to dietician Dr. Anu Agarwal, you can eat one teaspoon of chia seeds or 15 grams of chia seeds in a day.

Ways to Eat Chia Seeds

• Chia seeds can be eaten by mixing them with fruits and curd.
• You can also drink it by mixing it with buttermilk.
• You can eat it by adding it over oats or porridge.
• Chia seeds can be soaked and used in smoothies.
• You can soak them and eat them in the morning with walnuts, almonds or raisins.
• Can be used in salads made from cucumber, tomato, beetroot, carrot and vegetables.
• Chia seeds can be eaten by adding them to salad, smoothie, juice, milk. It is more beneficial to consume them in the morning instead of at night.

How Much Chia Seeds to Consume

• Consume two to three spoons of chia seeds in a day. Consuming chia seeds in the right quantity and without consulting a doctor does not harm the body. Chia seeds can be eaten by adding them in salad, smoothie, juice, milk. It is more beneficial to consume them in the morning instead of at night. If you are going to eat chia seeds for the first time, then definitely consult a dietician.
• Chia Seeds Recipes– How to include chia seeds in the diet. If you are bored with one recipe, then you can include chia seeds in your diet in some other way.
• Chia seeds and water– To make its water, soak 1/4 cup chia seeds in 4 cups of water for 20-30 minutes and then consume this water. You can also add lemon juice, orange juice to bring flavor in it.
• Chia seeds and salad– Chia seeds can also be eaten with salad. Sprinkle chia seeds over salad daily and enjoy a healthy salad.
• Chia seeds and rice – If you do not like to eat chia seeds alone, then you can also eat it with rice.
• Chia seeds and porridge– It is very easy to eat chia seeds by adding them to porridge. After making porridge, add a spoonful of chia seeds on top of it and consume it.
• Chia seeds and curd– To include chia seeds in the diet, just add chia seeds to curd. You can add it whole or grind it.
• Chia Seed Tea– Mix one spoon of chia seeds in tea and leave it. Initially the seeds will be visible on the top, but after some time they will settle down in the tea. You can make tea healthy by adding chia seeds.
• Chia seeds and ice cream – If you are on a diet and feel like eating ice cream, then you can make chia seeds ice cream at home and eat it.
• Chia seeds and fruits– Chia seeds can be consumed with your favorite fruits. For this, do not forget to include chia seeds in fruit salad.
• Chia seeds and soup– Chia seeds can be eaten by adding them to salad and soup. Adding chia seeds to salad and soup does not spoil the taste, rather it increases their nutritional value.
• Chia seeds in breakfast– Chia seeds contain fiber and protein, so you can start your morning with an energy-rich breakfast. By including chia seeds in breakfast, you can make breakfast more nutritious.

Recipe for Making Chia Seeds Smoothie

• Some grapes
• 1 bowl of curd
• ½ Sliced ​​Apple
• 5-6 tbsp soaked chia seeds

How to Make Yogurt and Chia Seeds Smoothie

• It will take only 5 minutes to make this smoothie. Add yogurt, soaked chia seeds in a bowl. Add half a chopped apple and some grapes to it. Mix it well. This is a good option for breakfast.

Disclaimer- The information contained in this article has been written on the advice of Experts. Consult an expert for more information.

• The trend of adopting chia seeds has increased among people who are concerned about fitness. Be it eating it by mixing it in something or including it in drinks, all kinds of experiments are being done with chia seeds. These small seeds rich in nutrients fulfill many needs of the body. Dietician Dr. Khushboo Sharma tells what are the benefits of including chia seeds in the routine diet.

What are the Benefits of Including Chia Seeds in your Routine?

• Chia seeds grow in a plant called Salvia Hispanica. It is a part of the mint species. Chia seeds are rich in fiber, omega 3 fatty acids and protein and contain many nutrients. Chia seeds are rich in anti-oxidants, which help in maintaining good heart and gut health.

Benefits of Chia Seeds

• According to a report in the Journal of Food Science and Technology, chia seeds are a rich source of omega-3 fatty acids, which help in reducing wrinkles, keeping the skin young, and reducing obesity.
• Chia seeds contain 40% fiber. According to a report in the American Journal of Medicine, consuming high amounts of fiber is good for heart health. This reduces the risk of heart disease.

What Needs of the Body do Chia Seeds Fulfill?

• Rich in nutritional value – Sometimes due to lack of time, we are unable to include all the essential elements in our diet. In such a situation, chia seeds can be included in the routine. It is rich in calcium, magnesium and phosphorus, which is considered good for bone health.
• Contains sufficient amount of fiber – The consumption of chia seeds is also important because it contains sufficient amount of fiber. By eating chia seeds, the body gets amino acids, which help in digesting food.
• Reduces the risk of cancer – Antioxidants are essential for the body as they fight free radicals that damage cells, proteins and DNA. Apart from fighting free radicals, the antioxidant elements present in chia seeds are also good for skin, health and hair.
• Increases nutritional value – Chia seeds can be eaten by adding them to curd, vegetables. It is also used to make smoothies or puddings. Chia seeds soaked in milk overnight become soft by the morning and drinking this milk is good for health. Mix it in flour and make roti or it can also be eaten by adding it to chilla.

Consult a doctor about how much chia seeds to eat. Consuming too much fiber and protein can cause health problems.

Benefits of Chia Seeds Rich in fiber, protein, calcium, manganese, omega-3 fatty acids, phosphorus and antioxidants, chia seeds are beneficial in weight loss, increasing fertility, digestion, and bone-related problems. Its consumption also controls cholesterol levels. Do not eat raw chia seeds. This can cause many harm. Always try to use chia seeds by soaking them or in some other way. Consume two to three teaspoons of chia seeds in a day. Consuming chia seeds in the right quantity and after consulting a doctor does not harm the body. Chia seeds can be eaten by adding them to salad, smoothie, juice, milk. It is more beneficial to consume them in the morning instead of at night. If you are going to eat chia seeds for the first time, then definitely consult a dietician.

Conclusion

• Incorporating chia seeds into your diet offers immense health benefits, including weight management, improved heart health, and stronger bones. Consume soaked chia seeds daily for maximum nutrition and overall wellness.